Hypertension and high cholesterol are two major health concerns faced by people across the globe. If not controlled, these medical conditions can lead to more severe health issues such as heart attacks and strokes.

While medication can help alleviate these conditions, they also come with their own set of side effects. Instead, incorporating certain nuts into your diet can help fight hypertension and improve cholesterol without the negative side effects that come with medication.

1. Almonds

Almonds are a rich source of monounsaturated fats and potassium, which help lower blood pressure. They are also high in fiber which helps remove cholesterol from the body.

Consuming 10-20 almonds daily can help reduce blood pressure and improve cholesterol levels.

2. Walnuts

Walnuts are high in omega-3 fatty acids that can help reduce inflammation and lower blood pressure. They are also rich in antioxidants and fiber which are helpful in reducing bad cholesterol.

Consuming a handful of walnuts daily can help reduce blood pressure and improve cholesterol levels.

3. Pistachios

Pistachios are packed with potassium and fiber that help lower blood pressure and remove cholesterol from the body. The antioxidants present in pistachios also help reduce inflammation, which is beneficial for improving heart health.

Consuming a handful of pistachios daily can help reduce blood pressure and improve cholesterol levels.

4. Cashews

Cashews are a rich source of magnesium, which plays a vital role in regulating blood pressure. They are also high in monounsaturated fats that help reduce bad cholesterol levels.

Consuming a handful of cashews daily can help reduce blood pressure and improve cholesterol levels.

5. Brazil nuts

Brazil nuts are high in selenium, a mineral that helps reduce inflammation and protect against heart disease. They are also a good source of healthy fats and fiber that can help improve cholesterol levels.

Consuming 1-2 Brazil nuts daily can help reduce blood pressure and improve cholesterol levels.

6. Pine nuts

Pine nuts are a rich source of magnesium that helps regulate blood pressure. They are also high in antioxidants that can help reduce inflammation and improve heart health.

Consuming a handful of pine nuts daily can help reduce blood pressure and improve cholesterol levels.

7. Macadamia nuts

Macadamia nuts are a good source of healthy fats and fiber that can help improve cholesterol levels. They are also rich in potassium and magnesium that can help lower blood pressure.

Consuming a handful of macadamia nuts daily can help reduce blood pressure and improve cholesterol levels.

8. Hazelnuts

Hazelnuts are high in healthy fats and fiber that can help improve cholesterol levels. They are also rich in magnesium that can help regulate blood pressure.

Consuming a handful of hazelnuts daily can help reduce blood pressure and improve cholesterol levels.

9. Peanuts

Peanuts are a rich source of monounsaturated fats that can help reduce bad cholesterol levels. They are also high in potassium that can help lower blood pressure.

Consuming a handful of peanuts daily can help reduce blood pressure and improve cholesterol levels.

10. Pecans

Pecans are packed with healthy fats and fiber that can help improve cholesterol levels. They are also rich in magnesium that can help regulate blood pressure.

Consuming a handful of pecans daily can help reduce blood pressure and improve cholesterol levels.

11. Chestnuts

Chestnuts are low in fat and high in fiber, making them an ideal nut for those with high cholesterol. They are also a good source of potassium that can help lower blood pressure.

Consuming a handful of chestnuts daily can help improve cholesterol levels and maintain healthy blood pressure.

12. Pistachio nuts

Pistachios are a good source of healthy fats and fiber that can help improve cholesterol levels. They are also rich in potassium that can help lower blood pressure.

Consuming a handful of pistachio nuts daily can help reduce blood pressure and improve cholesterol levels.

13. Sesame seeds

Sesame seeds are packed with lignans, which can help improve heart health and reduce bad cholesterol levels. They are also a good source of healthy fats and fiber that can help improve cholesterol levels.

Consuming a tablespoon of sesame seeds daily can help improve cholesterol levels.

14. Sunflower seeds

Sunflower seeds are high in healthy fats and fiber that can help improve cholesterol levels. They are also a good source of magnesium that can help regulate blood pressure.

Consuming a handful of sunflower seeds daily can help reduce blood pressure and improve cholesterol levels.

15. Flaxseeds

Flaxseeds are a rich source of omega-3 fatty acids that can help reduce inflammation and improve heart health. They are also high in fiber that can help remove bad cholesterol from the body.

Consuming a tablespoon of flaxseeds daily can help improve cholesterol levels.

16. Pumpkin seeds

Pumpkin seeds are rich in magnesium that can help regulate blood pressure. They are also high in healthy fats and fiber that can help improve cholesterol levels.

Consuming a handful of pumpkin seeds daily can help reduce blood pressure and improve cholesterol levels.

17. Chia seeds

Chia seeds are packed with omega-3 fatty acids that can help reduce inflammation and improve heart health. They are also high in fiber that can help remove bad cholesterol from the body.

Consuming a tablespoon of chia seeds daily can help improve cholesterol levels.

18. Hemp seeds

Hemp seeds are high in omega-3 fatty acids and fiber that can help improve cholesterol levels. They are also a good source of magnesium that can help regulate blood pressure.

Consuming a handful of hemp seeds daily can help reduce blood pressure and improve cholesterol levels.

19. Poppy seeds

Poppy seeds are packed with potassium that can help lower blood pressure. They are also a good source of healthy fats and fiber that can help improve cholesterol levels.

Consuming a tablespoon of poppy seeds daily can help reduce blood pressure and improve cholesterol levels.

20. Sesame oil

Sesame oil is a rich source of lignans that can help improve heart health and reduce bad cholesterol levels. It is also high in monounsaturated fats that can help reduce bad cholesterol levels in the body.

Including sesame oil in your diet can help improve cholesterol levels.

21. Olive oil

Olive oil is a rich source of monounsaturated fats that can help reduce bad cholesterol levels in the body. It is also high in antioxidants that can help reduce inflammation and improve heart health.

Including olive oil in your diet can help improve cholesterol levels.

22. Argan oil

Argan oil is a rich source of healthy fats and antioxidants that can help improve heart health and reduce bad cholesterol levels. It is also high in plant sterols that can help block the absorption of bad cholesterol in the body.

Including argan oil in your diet can help improve cholesterol levels.

23. Avocado oil

Avocado oil is a rich source of monounsaturated fats that can help reduce bad cholesterol levels in the body. It is also high in antioxidants that can help reduce inflammation and improve heart health.

Including avocado oil in your diet can help improve cholesterol levels.

24. Peanut oil

Peanut oil is a rich source of monounsaturated fats that can help reduce bad cholesterol levels in the body. It is also high in antioxidants that can help reduce inflammation and improve heart health.

Including peanut oil in your diet can help improve cholesterol levels.

25. Coconut oil

Coconut oil is a rich source of medium-chain triglycerides that can help improve heart health and reduce bad cholesterol levels. They are also high in lauric acid which can increase good cholesterol levels in the body.

Including coconut oil in your diet can help improve cholesterol levels.

26. Almond oil

Almond oil is a rich source of healthy fats and antioxidants that can help improve heart health and reduce bad cholesterol levels. It is also high in vitamin E, which is beneficial for heart health.

Including almond oil in your diet can help improve cholesterol levels.

27. Cashew oil

Cashew oil is a rich source of healthy fats and antioxidants that can help improve heart health and reduce bad cholesterol levels. It is also high in vitamin E, which is beneficial for heart health.

Including cashew oil in your diet can help improve cholesterol levels.

28. Pistachio oil

Pistachio oil is a rich source of healthy fats and antioxidants that can help improve heart health and reduce bad cholesterol levels. It is also high in vitamin E, which is beneficial for heart health.

Including pistachio oil in your diet can help improve cholesterol levels.

29. Walnut oil

Walnut oil is a rich source of healthy fats and antioxidants that can help improve heart health and reduce bad cholesterol levels. It is also high in omega-3 fatty acids that can help reduce inflammation and improve cholesterol levels.

Including walnut oil in your diet can help improve cholesterol levels.

30. Hazelnut oil

Hazelnut oil is a rich source of healthy fats and antioxidants that can help improve heart health and reduce bad cholesterol levels. It is also high in vitamin E, which is beneficial for heart health.

Including hazelnut oil in your diet can help improve cholesterol levels.

Conclusion

Eating a diet that is rich in nuts and healthy oils can help improve cholesterol levels and reduce hypertension. Including a handful of the nuts mentioned above along with cooking with healthy oils can show effective results.

However, it is important to note that these should be included as a part of a healthy lifestyle consisting of exercising regularly and eating a balanced diet to yield long-term results.